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This may be really dumb. But I just finished Day 1 and it was fine. But can’t find in the app what I do next. Do I go three days in a row am I supposed to take a day off between each run or two days off or none? Might be app challenged but can’t find that on here.  Also, nothing on here saying how fast or slow I should be running.  What pace am I supposed to go at ?  Without this information, this app just seems like a timer I could just use a stop watch for.  Any help?  I am sure it’s not but help on how long between run days if any and how fast am I supposed to be running at first and then as you go. Is there a link with that info I may have missed ?  Sorry for the long post all help is appreciated. 

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You're supposed to run 3 days a week. On the 4 days you don't run, you are supposed to walk 2 or 3 of those days. The remaining day(s) are rest periods. For example, I run on Mondays, Wednesdays, and Saturdays. My walk days are Tuesdays for sure, and Fridays or Saturdays maybe. My rest day is Sunday.

As to how fast you run when you run, run only as fast as you can. I have heard that you should be able to speak at least in short sentences when you run, but that is up to you. And if you feel like you can't run for the full minute or however long it tells you to run, then you should start walking. The point is that you know your body and you know your limits, or at least you will learn them while you're doing this.

Yes, it is essentially a timer, but it is also an encouragement. I find it incredibly helpful to have a voice telling me, okay now walk for a couple of minutes, or run for a minute. Also when she says that I'm halfway done that's also an encouragement. Without this app I think I would have given up by now.

Also, it keeps track of how many miles you run. All you need to do is turn GPS  on before you start your run, and at the end of the run it will tell you how far you have gone.

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On 3/27/2019 at 10:49 PM, Cheryl Huggins said:

Thanks this was very helpful. I’ll be starting this tomorrow and am literally going from couch to 5k. I’m hoping to run my first 5k in November. I’m 55 and have never been a runner but have always wanted to. Wish me luck! Louisdog good luck to you too.

Were you successful with your 5k?

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On 8/30/2019 at 11:54 AM, dmbotz said:

I'm glad others have started over. I just finished week 1 and day 3 was worse than day 1. I think I want to repeat week 1. I am in such bad shape. I think the last time i ran/jogged was in 1985 and I couldn't do it then either. However, I am going to try this for 1 month and see where I am at that time. 

How did the month go? I have never been a runner. I am out of shape but not overwt. I am giving it a try. Looking for encouragement 

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